Precision Cuts with Johns Hopkins Lacrosse | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Precision Cuts with Johns Hopkins Lacrosse

October 1, 2008 | Featured in the October 2008 Issue

Must See Lacrosse Videos

 

Cutting on a dime can spell the difference between firing a game-winning shot and watching your opponent strip the ball out of your cradle.

To avoid such mishaps, and to enhance his players’ ability to make precision cuts, Johns Hopkins strength and conditioning coach Jay Dyer has them perform exercises to strengthen the muscles that make their moves on the field more efficient. “Lacrosse is a big change-of-direction sport,” Dyer says. “This sport is constantly stop, go, change of direction, so you need to have lower-body strength and power.”

To develop these attributes, Dyer’s Blue Jays perform Stick Box Jumps once a week during the off-season.

Stick Box Jumps
Pick a box height that is difficult but not impossible.
•    Stand in front of box with feet shoulder-width apart
•    Load lower body and explosively jump onto box
•    Land on box with balls of feet and hold landing for one count
•    Step off box, reset, and perform again
•    Repeat for specified reps

Sets/Reps/Rest: 2-3/5-6/90 seconds

Coaching Points: Maintain a slight bend in the knees // Use arms to explosively jump onto box // Avoid using a drop step on jump // Maintain control of body when landing on box

Must See
Derrick Rose Explains How He Stays Positive
Views: 4,900,599
Roy Hibbert 540 lbs Deadlift
Views: 1,551,178
Michael Jordan: Mind of a Champion
Views: 544,966

Featured Videos

Olympic Marathoner Ryan Hall: A Day in the Life Views: 327,109
Path to the Pros 2015: Danny Shelton Views: 161,266
Learn to Hit Open Three-Pointers With Damian Lillard's Baseline Drift Drill Views: 228,843
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

How Greg Nixon Converts Strength to Speed
Views: 959,609
Corey White's Off-Season Guide to Making Plays
Views: 1,396,869
Abby Wambach Will Do Whatever It Takes
Views: 2,790,359
Dwight Howard Stays in the Gym All Night
Views: 3,917,254
Two-Ball Dribbling Drill With John Wall
Views: 3,359,926

Load More
More Cool Stuff You'll Like

Save Your Shoulders With These Barbell Landmine Exercises

INTRODUCTION Single arm movements are a pivotal aspect of any effective training program. For overhead and unilaterally skilled athletes, this skill set...

7 Farmer's Walk Variations for Improved Core Strength

3 Tips to Blast Through Training Plateaus

Build Awesome Arms With This 15-Minute Workout

Can You Survive This Insane 100-Rep Push-Up Challenge?

How Strength Training Changed Rory McIlroy's Game

Prevent Volleyball Shoulder Injuries With These Exercises

Build Wrestling Strength With the Gable Lock Isometric Hold

The Best Lower-Body Landmine Exercises

When Not to Try Unstable Hockey Training

5 Ways to Get a Higher Vertical Jump

Increase Your Explosiveness with the Power Curl

Build Bulletproof Chest Strength With This Unconventional Method

Add Surprise Sets for a Great Workout Finisher

3 Keys to Better Softball Workouts

Abby Wambach's Soccer Power Workout

Todd Durkin's Complete Football Strength Training Program

Putting Together an Off-Season Workout for Point Guards

Grab a Broom for This Fast-Paced, Full-Body Workout

3 Keys to In-Season Baseball Training

3 Tricks for a Stronger Front Squat

12-Week Resistance Band and Chain Workout

Train Like a Pro: Peyton Manning's Core Workout

Train Like a Pro: Dustin Pedroia's Baseball Power Workout

Improve Your Squat Depth With 5 Easy Warm-Up Exercises

Train Like a Pro: Los Angeles Lakers Strength Training Program

12 Strength Moves from NFL WR Harry Douglas's Full-Body Workout

6 Gym Machines That Are Actually Worth Your Time

3 Habits of Highly Successful Coaches

What Happens When You Do The Same Exercise Every Day?

Use Eccentric Lifts to Increase Size and Strength

Jump Higher After a Month With These 3 Exercises

The Top 10 Mistakes Athletes Make in the Weight Room

Evan Longoria's Off-Season Strength and Resistance Workout

3 Simple Strategies for a Better Workout

Deadlift Grip Guide: How Hand Placement Changes the Exercise

4 Simple Golf Core Exercises to Increase Your Driving Distance

The 3-Minute Total Arm Pump

Posterior Chain Fixes to Improve Your Game

Train Like a Pro: Damian Lillard's Basketball Core Workout

Build Max Power With These Pulling Exercises

4 Exercises From NFL Players to Build True Game Speed

Prevent ACL Injuries With This Exercise

5 Quick Workout Fixes for Faster Muscle Growth

Get a Full-Body Workout With Just 2 Exercises

How to Improve Shoulder Strength and Flexibility

Todd Durkin